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Keto Golden Turmeric Milk

4.3 stars, average of 84 ratings
By Martina Slajerova, updated May 5 202026
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Have you tried turmeric milk yet? I've been making turmeric milk for many years, even before I went keto. Back then I used to drink it with honey which I now skip or substitute with stevia or Erythritol.

So what is golden milk? Turmeric, which is the main ingredient, gives this milk the vibrant golden colour and is responsible for its several health benefits. Turmeric is a powerful  adaptogen and just like ginseng, green tea, maca or ashwagandha, it can help improve your health in several ways. Some of the beneficial effects of turmeric are:

  • Curcumin, that gives turmeric its vibrant colour, has anti-inflammatory effects. Inflammation is the main cause of heart disease and a contributor to many common Western diseases.
  • It has antioxidant properties protecting our body from free radical damage
  • Can help  prevent and even treat cancer
  • Immune boosting properties (it's perfect for this time of year!)
  • Helps relieve muscle pain
  • Improves digestion
  • Has anti-stress and anti-ageing effects
  • Is beneficial for endocrine and neuroendocrine systems. It can improve autoimmune conditions such as Hashimoto's or rheumatoid arthritis.

I don't think that golden milk is to everyone's taste - some say it's an acquired taste - but I totally love it. It's great any time of the year, both iced and hot. Turmeric in now in season and I'll be sharing even more recipes using this amazing herb so stay tuned :-)

Hands-on Overall

Serving size 1 cup

Allergy information for Keto Golden Turmeric Milk

✔  Gluten free
✔  Dairy free
✔  Egg free
✔  Avocado free
Pescatarian

Nutritional values (per serving, 1 cup)

Net carbs4.7 grams
Protein3 grams
Fat25.6 grams
Calories248 kcal
Calories from carbs 7%, protein 5%, fat 88%
Total carbs5.5 gramsFiber0.8 gramsSugars0.6 gramsSaturated fat21.5 gramsSodium75 mg(3% RDA)Magnesium67 mg(17% RDA)Potassium452 mg(23% EMR)

Ingredients (makes 4 regular or 8 small servings)

Note: a regular serving is 1 cup, a small serving is 1/2 cup.

Instructions

  1. Grate the ginger and turmeric. I recommend using protective gloves, as turmeric root stains and is hard to clean. Same applies to your kitchen counter and chopping board. The vibrant turmeric colour will fade away over time but it's better if you prevent it from touching surfaces that you care about.
    Keto Golden Turmeric Milk Depending on the availability and preference, you can use fresh turmeric and ginger or ground turmeric and ginger powder. Keto Golden Turmeric Milk
  2. Pour the coconut milk and almond milk into a sauce pan. Add grated turmeric and ginger, cinnamon, vanilla powder, black pepper and Erythritol. Keto Golden Turmeric Milk
  3. Bring to a boil and simmer for 5 minutes. Turn off the heat and let it sit for 5 minutes. Strain through a fine-mesh sieve and discard the spices. Optionally, add coconut oil and combine using a hand whisk or pour in a blender and pulse until sooth and frothy. Keto Golden Turmeric Milk
  4. Serve immediately ... Keto Golden Turmeric Milk ... or let it cool down and drink with ice. Store it in an airtight container in the fridge for up to 5 days. The spices will settle at the bottom - make sure to stir it before serving. Keto Golden Turmeric Milk

Ingredient nutritional breakdown (per serving, 1 cup)

Net carbsProteinFatCalories
Coconut milk (full-fat, unsweetened)
3.2 g2.3 g24.1 g223 kcal
Almond milk natural (unsweetened)
0.5 g0.6 g1.4 g17 kcal
Turmeric, fresh
0.2 g0 g0 g1 kcal
Ginger root, fresh
0.2 g0 g0 g1 kcal
Cinnamon, spices
0.2 g0 g0 g2 kcal
Vanilla extract, powder (vanilla bean)
0.1 g0 g0 g3 kcal
Pepper, black, spices
0.1 g0 g0 g0 kcal
Erythritol (natural low-carb sweetener)
0.3 g0 g0 g1 kcal
Total per serving, 1 cup
4.7 g3 g25.6 g248 kcal

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Martina Slajerova
Creator of KetoDietApp.com

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

More posts by Martina Slajerova
Martina Slajerova

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Comments (26)

Thank you, Martina! I made a batch tonight to soothe my poor sick husband. I used powdered turmeric and ginger, a can of good, rich coconut milk, and 2 cups of water instead of the almond milk; it turned out beautifully.

Thank you Erica, I'm happy you enjoyed and I hope your husband feels better!

It’s ok if I use sweet leaf as a sweetener?

Yes you can 😊 Sweetener can even be omitted or used to taste.

Hello Martina.
How are you ?
I'm sad and sorry to not be able to share your work, or find a way to adap it to African style.
Thank you again

Hello Solange, did you perhaps mean to post this comment somewhere else? I'm not sure I remember our conversation. Can you, please, clarify? Thank you!

Sorry for answering extremely late.
hope you don't mind...
What I meant to say is that you have amazing recipes and advices. Lot of ingredients can't  be found in Africa...The awareness of food being able to protect us against diseases is not yet well spread. In addition, if we have to do the Keto Diet, we'll have to adapt it to our surroundings. It's really hard. Extremely hard.
Please don't worry, if I want to post anything, I'll ask for your consent.
Have an amazing weekend.

Not at all! I'm sorry about my late reply! I't sometimes hard to cope with all comments 😊 I'm sorry they are not available in SA - I have to admit it's so easy to find almost anything in the UK, I never fully appreciated that! You too have a great weekend - keto on!

I love the taste of tumeric, esp in this form. I used to drink this before bed, with a little cinnamon added...put me out for the night 😊 Unfortunately the pastiness of the spices,even after straining, put me off. It seemed straining might also remove some of the health benefits? Then again, better something than nothing, I suppose 😊

I think that straining through a piece of cheesecloth would remove the spices - most of the health benefits would remain in the infused drink 😊

I'm intrigued! Looks tasty. I didn't know you could find fresh turmeric.
Question about coconut oil. I purchased Trader Joe's Organic TRIPLE FILTERED Coconut Oil. It has no flavor or odor. I wrote to them to ask how it's processed, as I couldn't find any information about it. Do you know if I'm only getting the fat and no nutrients that I'd get with unrefined oil?
LOVE your site...information, recipe, the works!
Thanks!
Robin

Thank you Robin! This type of coconut oil is "deodorised". In most cases this is achieved by using bleaches and other chemicals (although I'm not sure what process they used in this case). I would personally avoid it. Your best option is "virgin" and "extra virgin" coconut oil - these are actually the same thing and the "extra" virginis only used for marketing purposes.

I know its probably better to use fresh Tumeric and ginger, but is it ok to use the powder in this drink?

Yes you can 😊 Please, see "ground turmeric" in the list of ingredients.

Tried it yesterday and it was absolutely delicious. Thank you so much for the recipe. Though, I got less than 3 regular tea cups out of it. Still very much worth it 😊

Thank you for your kind words Marie! 😊

I just made this and it is delicious! I know the many health benefits of ginger and turmeric but combining them together ❤... For a drink.... Amazing!! Thanks!!

I'm glad you liked it! 😊

Use fresh lemon to remove any tumeric stains, it really works.  For staining on a white stone bench just rub the stain with a cut lemon until it removes.  For a stained sink, leave a previously soaked lemon wedge on the stain.  For cups, leave a lemon wedge to soak in the cup filled with water.

Thanks for the great tip Tracy!

I just found this article on BBC today: http://www.bbc.co.uk/news/magazine-37408293 They did an experiment and discovered that turmeric powder can indeed prevent cancer. The researchers were looking at DNA methylation patterns and had three groups they tested. In the group that was ingesting turmeric powder (1 teaspoon a day for 6 weeks), they found significant changes in a gene that is involved in depression, asthma, eczema and cancer. I need to make some turmeric milk!

Thank you, that's a remarkable result!

That is beautiful. I'm adding Turmeric to my shopping list now!

This is a great recipe! Thanks for sharing! I have been using Gaia Herbs Golden Milk and I love it!!  It is sugar free and all organic. Totally Keto friendly. You can mix it with whatever milk you choose. It saves a ton of time and it's sooo tasty!

Would it be okay to use vanilla extract instead of the powder? 😊 Thank you!

Yes, absolutely, I'd use up to a tablespoon! 😊